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You Can Lose
August 31, 2002 -- Excess carbohydrates,
such as breads, cereals, and pasta [the worst being
sugar and white flour products] make you fat. Eating
excess carbohydrates generates signals in your body
that make it more difficult to access stored body
fat for energy - even if you restrict your calories.
On a low carbohydrate diet you can
eat enough to feel full and still lose fat, without
counting calories or fat grams.
Carbohydrates include sweets, pasta,
underground vegetables, and some fruit. Your accessible
carbohydrates are stored in your liver, which has
a carbohydrate storage capacity of 60-90 grams. This
is equivalent to 2 cups of cooked pasta, or three
regular-size candy bars. This represents your total
reserve capacity to keep the brain working properly.
Any more than this and it gets stored in fatty tissue.
A high carbohydrate meal or snack
generates a rise in blood sugar. This makes the pancreas
secrete insulin, which is a storage hormone, its purpose
to conserve excess carbohydrate calories by storing
them as body fat.
Insulin serves a second purpose, which
is to signal the body to not release any stored fat.
These high insulin levels also suppress glucagons
and growth hormone. Glucagons burn fat and sugar.
Growth hormone develops muscles and builds new muscle
As insulin rises, blood sugar falls,
causing a feeling of hunger. This can occur only a
couple of hours after a meal. Then this often causes
cravings for sweets, chocolate, or caffeine. This
will lead to snacking, usually on more carbohydrates.
If this is chronic, you will never lose your excess
fat and your energy is adversely affected.
Refined foods have a more pronounced
effect because they lack natural fiber. Fiber with
carbohydrates reduces the blood sugar reactions. Low-fat
diets cause quicker digestion of carbohydrates in
the form of sugar.
Adding fats to the diets slows down
this process and this moderates the insulin reaction.
The most effective solution is to
eliminate refined sugar in your diet and keep other
carbohydrates to about 40% of the diet.
Each individual response varies so
that some people must restrict their carbohydrate
intake to below 40%, sometimes to as low as 20%.
People evolved for hundreds of thousands
of years on a diet consisting entirely of meat and
You should have protein at every meal,
not exceeding your total daily requirement. This should
be 35-200 grams per day, depending on your weight
and your daily level of activity.
The breakdown products of caffeine
increase insulin levels. If you're a heavy coffee
drinker, gradually reduce the amount until your intake
is zero. It is recommended that we drink at least
64 ounces of pure water per day.
A return to an evolutionary-based
diet, the diet of our prehistoric ancestors; lean
meats, seafood, fish, vegetables, fruits, raw nuts
and seeds, is the ideal diet.
Dr. Maffetone: 'In Fitness and in Health'
Dr. Joseph Mercola.
Dr. Sears: 'Enter The Zone'.
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